TrueFit Athletics

TrueFit Athletics

CrossFit WOD, April 15, 2019

Muscle Bike

Inspiration
"Don’t wish it were easier, wish you were better. Don’t wish for less problems, wish for more skills."
-Jim Rohn

Warm-up
Warm-up
I. 2 ROUNDS FOR QUALITY
10 Bootstraps
10 T-Push Ups
10 Barbell Good Mornings
10 Push Up to Down Dog
10 Barbell RDL

II. 2 ROUNDS
RING DIP PROGRESSION w partner if needed
:10-20 Ring Support (Top)
:10-20 Ring Support (Bottom)
:10-20 Tempo Ring Eccentric Dips (3111) (3 sec down, 1 sec hold at bottom, 1 sec up, 1 sec pause at top)

III. Strength/Skill
Build to Workout Weight for Deadlift

Metcon
Metcon (AMRAP – Reps)
5 ROUNDS FOR MAX REPS
1:00 Max Deadlifts (185/125)
1:00 Max Cal Bike
1:00 Max Ring Dips

SCALING:
Today’s workout is a high octane grind. We are looking at a heavy barbell that can be managed with sets of 2-3 reps throughout the minute. Form should not be compromised for the sake of reps today or ever. Fire-breathers are shooting for 10+ Deadlifts, 15/12 Cal Bike, and 12+ Ring Dips every round. This is definitely a challenge to reach, so set the pace early and stay consistent!

RING DIPS – modify the ring dip as needed (matador > box dips > db strict press)
DEADLIFTS – scale the weight to a load you can typically get 8-12 reps of within the minute. if you can get more than that the bar is probably too light (as long as form is there).
CAL BIKE – sub to row or ski if all bikes are taken.

Metcon (AMRAP – Reps)
5 ROUNDS FOR MAX REPS
1:00 Max Deadlifts (275/185)
1:00 Max Cal Bike
1:00 Max Ring Dips

SCALING:
Today’s workout is a high octane grind. We are looking at a heavy barbell that can be managed with sets of 2-3 reps throughout the minute. Form should not be compromised for the sake of reps today or ever. Fire-breathers are shooting for 10+
Deadlifts, 15/12 Cal Bike, and 12+ Ring Dips every round. This is definitely a challenge to reach, so set the pace early and stay consistent!

RING DIPS – modify the ring dip as needed (matador > box dips > db strict press)
DEADLIFTS – scale the weight to a load you can typically get 8-12 reps of within the minute. if you can get more than that the bar is probably too light (as long as form is there).
CAL BIKE – sub to row or ski if all bikes are taken.

Cool Down
GROUP MOBILITY:
1:00 Pigeon (L)
1:00 Single Leg Forward Fold (L)
1:00 Pigeon (R)
1:00 Single Leg Forward Fold (L)
2:00 Puppy Pose
2:00 Frog Stretch
2:00 Rebound

News
SATURDAY APRIL 27th 2019 at 9:00 am Fairfield County Special Olympics and TFA invite you and your family to join us and help support the 2019 Special Olympics Powerlifting Team.

You will test your strength in deadlift and bench press and help raise money to support the team with new equipment, entry fees, transportation, and more!

This is our second year hosting "Lifting the Limits" and we want it to be even better than last year! Get signed up today: https://fairfieldcountyathletics.regfox.com/lifting-the-limits-2019

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